7 Quick Ways To Reduce Anxiety & Quiet Your Mind. Fast Way To Get Your Mental Health On Track

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Take a Deep Breath

Deep breathing is a powerful anxiety-reducing technique because it activates the body’s relaxation response and calms your mind down.

TIP: slowly inhale to a count of 4, filling your belly first and then your chest - gently holding your breath to a count of 4 - and slowly exhaling to a count of 4. Repeat it several times

Start Writing

Anxiety can be very confusing, a lot of times we don’t know why we are anxious. Writing can be an effective way to explore how you feel and why you feel that way. Research shows that keeping a journal helps with dealing with negative feelings and reduces stress.

TIP: If journaling or writing adds to your anxiety, try a simple exercise of writing Full Names. Start with people you know and then get creative and start making up names. This will take your focus away from your anxiety.

Get Walking

Walking  has a positive effect on your mood because it helps your body to regulate your adrenalin levels and thus has a calming effect on our nervous system. 

Reconnect to Nature

Nature has a positive effect on your immune function and nervous system. Being in nature, or even looking at pictures of nature, reduces anger, fear, and stress and increases positive feelings. This means that you don’t need to go to a forest as city parks, your own garden or attending to your houseplants can too have a positive impact on your mental wellbeing. 

Focus & Stay Present

Saying things like, ‘The sky is blue today’ or ‘I can feel the wind on my face now,’ really helps you to ground yourself by making you concentrate on other things besides your anxiety.

TIP: Count backwards from 10 to 1. This works because to start counting, you will need to switch to using the different part of your brain, plus to count back is extra hard and will require you to focus extra hard on the number. This will shift your concentration and calm you down.

Create Something

Making things and expressing yourself refocuses your mind. Start doodling, buy a colouring-in book for adults… possibilities are endless. Making something also increases your confidence and makes you feel proud. 

 

Meet Lavender, your new Best Friend

Lavender aromatherapy is thought to calm anxiety by impacting the limbic system, the part of the brain that controls emotions. You can apply it onto your skin or buy a room diffuser. Have some Mint Tea 30min before you go to bed if you are having problems sleeping. 

 

TIP: If you don't want to feel sleepy, you can opt for jasmine oil as it calms the nervous system without causing sleepiness.

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DISCLAIMER:

I am a Dyslexic. My brain is well funky: I can’t remember dates, numbers (yep, I need a calculator to count how old I am, every freaking time), and I mix up letters. I process double the visual and emotional information than ordinary people, as my filter for relevance is totally screwed. I am analysing and categorising everything at all times. It’s both fun and exhausting. So pardon my grammar and spelling mistakes. If I allowed my dyslexia or the fact that English is my second language to stop me from doing things I would have never started writing poetry or working in finance (the irony I know!). 

If you would like to share your story, collaborate on a project or have questions, please contact me  I would love to connect.

P.S if you are an internet troll, then please, do us all a favour find a rock and bury yourself under it. Life is too pressures to be wasted on negativity.